Sunday, January 31, 2010


workout plan - Changing direction

There is no substitute for hard work.
Training is principally an act of faith, The athlete must believe in
its effectiveness; he must believe that through training he will become
fitter and stronger; that by constant repetition of the same movements
he will become more skillful.

The above quote was sent to me from my trainer, I am always rambling quotes as I am doing my workouts so he sent this to me on facebook because he thought I might like it. The other day I was doing a time trial on the stationary bike and my quads were burning like crazy, the sweat was running in my eyes and I blurted out part of a quote from Lance Armstrong "Pain is temporary"..... and my trainer finished with the rest of the quote "quitting is forever".... for the record I didn't quit :P

So I have been thinking about my injured knee today. I have been in pain for a while now (like 3 mos on and off). I do realize that my knees are taking a pounding carrying around this weight, especially when I run, it takes me a few days until it starts to feel a bit better. What I think that I need to do is rest it for a week to let it fully heal. I bought something called a kneed-it, which keeps your kneecap in place and stops this pain from occurring, the problem is that I need the knee to fully heal first before I can use a device to prevent the injury from happening (if that makes sense)

Tomorrow my workout is in the pool, as I haven't swam in some time and I am just starting to get the feel of the proper freestyle stroke. I think I am going to talk to my trainer and see if we can refrain from any weight bearing exercises for this week to see if I can get my knee back into good form. Perhaps do shoulder and back weights, and even cycling or rowing I think, just no lunges, squats or running as those three seem to give me the most diffculty.

In light of the change, my goal is to offset these changes with being super careful what I eat this week and then next week kicking it back into high gear. We shall see.

Saturday, January 30, 2010

Vancouver Flag Bearer is Clara Hughes

"For 20 years, I've pursued this sport and had this gift of opportunity to try to be the best I can for Canada, year after year. These experiences have shaped me into who I am," Hughes said. "I've learned what it truly means to be Canadian, and in turn, I've been inspired to make a difference in the world, however small it's been." Clara Hughes.

I was so happy when I heard this yesterday. I remember watching her in the summer Olympics when she won a bronze medal for a road race in cycling, and then of course her fantastic speed skating achievements. I have always felt that her accomplishments were overshadowed by her speed skating team mates, Catriona Le May Doan and then Cindy Klassen, both who were very deserving of the limelight, so I was very happy to see her given this honour. I remember watching Clara when she skated in the 5,000m race in the Torino Olympics, watched her win the race and then collapse in absolute exhaustion, she put her heart, her soul and every last drop of energy into that race and I was in complete awe of her. I actually have that race (from You tube) saved and watch it every now and then when I am feeling lazy, or uninspired, or ready to give up on my dream to complete a triathlon. It always reminds me that with hard work and perseverance, we can beat the odds stacked against us and make our dreams a reality. Here is the video:

Thursday, January 28, 2010

When will the workouts get easier?

LOL, I am told that they won't, they will get more challenging as my fitness level improves. I really just wanted to make note of yesterday's workout as it truly was the hardes workout yet, and I am not complaining about it at all, I am proud I survived it! Keep in mind the entire workout was done wearing a 40lb weighted vest (I previously posted that it was 30lbs but have since learned it is 40lbs- add this to the 240+ lbs I am currenlty carrying and WOWZER):

- 1/2 mile on the treadmill (warm up, no vest, at 3.5 mph)
- stepper - level 3 - 10 floors
- ladder( boxes marked out on the floor with tape)I had to do a series of footwork exercises in the boxes. Lots of jumping, high knees. etc, cardio was high)
- stair climber between level 2 and 3 30 floors with a 60 second break every 10 floors
- treadmill- incline 15, speed 1.5mph intervals with a 1 min recovery between sets
-stationary bike, 30second intervals from level 1 to 7, rpm over 80
-running cycle, through the gym back and forth, total distance of probably half a mile.

When I was done and took the vest off, I could not believe what I looked like. My entire shirt was soaking wet as were my face and hair. It looked like I had just emerged from a shower.

Tomorrow is Muay Thai, which I am so looking forward to!

Oh and tody at work we had a massage therapist in to give us a neck and shoulder massage. It was wonderful and totally got rid of a lot of tighness in my traps, which is where I hold most of my stress. So yeah, today was a good day!

Wednesday, January 27, 2010

Dark Day today

Today marks a 10 year anniversay in my life, but it's not a celebration. I've tried very hard to keep my NY resolution to not eat fast food, but today was a day I just couldn't fight the fight, no much of an emotional rollercoaster today, and I tried very hard to push the painful thoughts and memories down with a BK burger and fries..... Guess what, it didn't work - surpise surprise. The only way I somewhat redeemed myself was with this mornings workout, which is the hardest I have worked in the year I have been working with a trainer. I'll post more about it tomorrow.

I know I've written about my Mom's death many times as her illness has been the cause of much of my struggle over the last 10 years. My goal going forward is to focus on her courage and strengh and her *f*'d up sense of humour (which I proudly inherited) and not to dwell on what has been lost. Breast Cancer sucks!

Tomorrow is a new day, April 17 is drawing closer and those 147 floors of the CN Tower are slowing whispering in my ear asking if I've got what it takes? if I'm up for the challenge ....... My response is "I WILL BE READY SO BRING IT"

Saturday, January 23, 2010

Brutal Workout with a great lesson learned

Wow, yesterday was boxing day at the gym. Now I always look forward to Fridays workout because I have found a love of boxing and more particularly Muay Thai, or kickboxing as it is also known. I feel so strong when I am doing this workout and so energized when I am done. Well this Friday, my trainer decided to kick it up a notch..... or 30! I was on the bike doing my normal warm up when I saw him coming through the gym, kick pads in hand along with...... oh no the dreaded 30lb weighted vest. So i spent the next 40 minutes struggling through a boxing session (no kicking as I am resting an injured knee at the moment). When I say struggled I really do mean struggled, I was absolutely exhausted. When I was done doing that, I had a quick sip of water and it was off to the stair climber to do 10 floors wearing the vest. I seriously thought I was going to pass out it was so hard. After I struggled through 10 floors, my trainer took the vest off of me and asked me to do one more floor, and then asked me how it felt. It was so much easier and much less painful on my legs I could hardly believe the difference.

The point of this exercise was for me to see not only how far I have come, but also to see how much further I will progress by knocking off another 30 lbs. There is a little voice in the back of my head that keeps saying "imagine what you will be able to do when you get to your goal weight of 150 lbs" which is the equivelent of shedding 3 of those vests.

Hmmmm, I think I am having an "Ah ha" moment. For the first time ever rather than fearing my first ever try a tri in June, I am motivated to lose as much of those 3 weighted vests as possible, and kick the tri's ass, and the best part is that I actually think that I can and I will!

Thursday, January 21, 2010

My television debut!

You may recall me mentioning I filmed a spot for our local news broadcast on quitting smoking. Well here it is(note,the video is 2 minutes long and my part starts about 1 minute in):

Wednesday, January 20, 2010

Buns of Steel (haha)

Just wanted to document a funny moment that happened today.

Monday was weights day and I was doing leg work, so much so that by yesterday, I could barely stand! Well this morning I met up with my trainer and I was telling him how sore my legs were but how muscular the backs of my legs are getting. His response was that there is another part of my body that is getting quite muscular, so much so that I could crack a nut with it..... I looked at him perplexed and he told me it was my ass! lol out of all the different parts of my body that needs to firm up, it is my bum that is getting cut!

Sunday, January 17, 2010

Progress Pics

Just took a few progress pictures. I did put them side by side with my original picture from Sept 08, but to be honest, there wasn't much of a difference and that made me sad,lol, so I took them out. At least looking at these I can see I still have quite a bit of work to put in to this weight loss journey, but I can see that under this layer of fat, there is progress as you can see in this picture, showing off my itty bitty muscle definition- lol:

Saturday, January 16, 2010

Week 2 Summary and I AM climbing the CN Tower

Unofficial weight - 242.5 - Down 7.5 since Jan 1
Burger King Challenge - 24 days down - 48 days to go
No alcohol Challenge - Not a drop since Dec 31, 2009
Restaurant Dinner once a month Challenge - I've been out 2x this month(one choice was a healthy Pho soup and the other choice was a not so healthy chicken fingers and fries and bread from jack astors. Went over my daily points but still had a good calorie deficit because of a really hard work out that day)

Signed up this morning for the CN Tower stair climb, I think I broke out in a bit of a sweat as I hit the send key to make it official. I have been thinking about all the things I have missed out on in the past, opportunities that I opted out of because I simply couldn't do them -

Climbing Gros Morne Mountain in Newfoundland(see picture above) sticks out in my memory the most, I walked about 10 minutes into the trail and realized I just couldn't do it, so while my friend carried on, I had to do the walk of shame back to the starting point, while passing all the eager climbers who came in behind me and then spent the entire day, sitting around on my ass, smoking like a chimney and feeling sorry for myself- lol

I have decided that the CN Tower is going to be my mountain, well at least until I can plan the mountain climbing trip of my dreams - which is to climb the Chilkoot Pass in the Yukon,

" In 1897 when the word got on, the Klondike Gold Rush was on. People from all walks of life, stampeded to the gold fields. The most popular route to the gold fields, was over the Chilkoot Pass from Alaska through British Columbia and into the Yukon."

Here is the link to a picture of the beauty that awaits on the Chilkoot Trail

So, life is chugging along nicely at the moment, I am positive, feeling good and ready to see that scale drop into the 230's really soon.

Sponsor My Canada Life CN Tower Climb and support WWF-Canada

Sponsor My Canada Life CN Tower Climb and support WWF-Canada

Saturday, January 9, 2010

Fridays workout and an exciting New Challenge

Well as predicted yesterday's workout was the hardest ever but I felt great yesterday. I went in half hour earlier and did 1.5 miles on the treadmill before my trainer arrived and then we did a full hour of intense Muai Thai training. He pushed me harder than he has ever pushed me and began making me dig deeper within myself. Typically, my fears get the better of me and I decide I can't do more than this, however, I am starting to realize that I am capable of doing more, and working harder than I currently am, so this is going to be my focus for a little while.

On another note, I was reading a cyber friends blog, and she is planning on climbing the CN tower in April in support of WWF. For anyone who doesn't know, the CN Tower, until recently, was the worlds tallest free standing structure. I am going to ponder this for a few days, but I think the seed has already been planted and I may very well climb the CN Tower as well.

Right now I am telling myself "Feel the Fear, move through it, DO IT ANYWAY"

What do you guys think, lets take a poll, can this 43 year old, 250lb ex-smoker climb the CN Tower(we're talking 1776 steps, or 142 flights of stairs)?

Majority rules, and if the majority thinks I can, then I will :)

Thursday, January 7, 2010

I WILL NOT eat my feeling

Bad, bad day today! Had to make a decision about the guy I have been dating and it's not my first choice - but it's the right choice :(

I will be strong and I will not binge! I have been totally rocking this week and if everything keeps going this way I am going to have a good weigh in next week. I am going to remain my number one focus, and I won't fall back into old self sabotge patterns. Tomorrow I will take out my sadness, frustration and anger on my trainer in my Muai Thai session.

Side note: Yesterday I was on our local news station, so my little sister had to one up me. A water main burst on her street last night causing major flooding and tonight she was on the national news at 6:00. LOL All is well and they didn't suffer too much damage. Some peoples' basements were flooded and water was coming out of the windows !!!!

Onward to a better day tomorrow.

Wednesday, January 6, 2010

My television debut :)

I posted a few weeks back about taping a segment with my hypnotherapist for our local news. Well tonight it was on T.V.- I was so weird to see myself on television, but probably the best part was that I didn't look half bad- lol.

I also watched the season premiere of the Biggest Loser last night, yes I perched on the edge of my couch body bugg firmly placed on my arm and imagined that I was right there with them.

this morning I even asked my trainer if we could do a biggest loser style 3hr workout(I told him I wanted to workout so hard that I threw UP!) Hes suggested we start with 1.5 hrs on friday. So he will expect me to me at the gym 30 to 45 minutes before my normal session at 7:00 a.m. and run 1.5 miles on the treadmill, and then proceed with a 60 minutes of kick boxing with him. Boooya, I am up for the challenge.

Finally, my very dear cousin underwent surgery this morning for Vertical banded gastroplasty (stomach stapling). I know he has suffered with his weight like I have, with the two of us always being the two fat kids in the family, so I have heard he is doing well and am wishing him luck on a quick recovery and good things ahead :)

Sunday, January 3, 2010

My Name is Sharon and I am a binge eater!

Two days into the New Year and I already had my first binge. I am dissapointed in myself. I went to the trouble of cleaning our my kitchen of leftover Christmas treats, chocolates etc and yet I had an uncontrolable urge to eat pizza and chips and dip yesterday *sigh* I literally got dressed went to the grocery store, bought pizza, chips and dip for both the chips and the pizza and came back home.

Later in the evening I downloaded an audio broadcast of a binge eating workshop (thanks CDB) and started listening to it last night. The stuff that they talk about defines me to a "t". I think I need to fully emerse myself in finding out what it is that triggers my binges and then find a way to overcome them. If I don't I fear that all of the hard work of the last year will be in vain.

Hmmmmmm the Journey continues..... indeed!

Saturday, January 2, 2010

Weight loss chart for 2009:

Dec 3 - 242 - total loss 33 lbs
Oct 21 -245- total loss 30 lbs
Sept 25 - 250- total loss 25 lbs
Aug 14 - 244 - total loss 31 lbs
July 24- 246- total loss 28 lbs
June 26 255 total loss 19.2
April 17 256 total loss 18.2 lbs
February 267 lbs total loss 7.8
January 268 total loss 6.8
Start date Jan 2/09 275lbs

Friday, January 1, 2010

2010 - The Journey Continues

"Happy New Year Everyone. When you are making your resolutions for the New Year, think about how nice we are to one another during the holiday season and resolve to carry this through the enire year. Think about how wonderful life would be if it were Christmas all year long! author is me on my facebook page

I am feeling excited this morning. It is the dawn of a new year. A day that we wipe the slate clean and start all over again, only this year I don't want to wipe the slate clean, last year was an awesome year for me, so this year I want to build on the accomplishments from last year. Here are some of the goals I have set for 2010:

1. Get my weight down below 200 lbs by June 5.

2. workout at the gym 3 times a week (in addition to the 3 days I currently work with my trainer)

3. Do at least 1, 5k race this summer and get my time down to 40 minutes or less

4. Complete my first triathlon(try a tri)in June-swim 375m, bike 10k run 2.5k

5. Complete a second triathon in August -swim 750m, bike 25k, run 7k

Wow, ok there I said it, I want to do an actual triathon in August. The race is on August 8, which is 6 days after I turn 44 years old! I know that this is a pretty lofty goal, but I am going to do it. I'm going to prove to myself that I can do it.

Now the hard part is not the actual doing it, it will be in the getting my body ready to do it, and that is going to take a lot FOCUS and a lot of hard work. I know I need to buckle down in the food department in order to achieve my goal so my main challenges are:

- eat out with friends only 1 time per month (making wise food choices and no alcohol)
- eat fast food (burger and fries) 1 x every three mos, or 4 times in the next year!
- No junk food. I am going try to just keep away from it altogether
- Eat non processed foods the majority of the time
- practice food combining, which I am still learing about, but basically not eating carbs with protein (I think)

Now I have to tell you I do love me some burger and fries and onion rings so this will be tough, however I'm hoping, if I know that I will be able to have them again soon, it may make it easier to abstain from binging.

Finally, as I was thinking about this morning post something came to me with such clarity that I thought I better write it down. I have spend most of my life trying to lose weight, seriously since I was about 12 yrs old, and I just kept getting fatter and fatter and that caused more stress, made me feel more like a failure and it turned into a vicious cycle causing more damage than good. But I realize now that you have to heal your mind and your heart before you can heal your body. This is definitely an ongoing proceess, but I am no longer spinning my wheels, I think this whole weight loss thing and what I need to do to get healthy is starting to become clear to me, and that makes me very happy and excited.